3 replies to this topic

[MrsH]

So I am at the end of the 12WBT program and am super pleased with my fitness and running Did the Great Train race yest and everage 5:47/km over the 13.2km with lots of up!

My Q is how do I maintain this fitness without overdoing it?

The program was pretty much based on 1 Tempo Run, 1 x Sprints Session, 1 x Recovery Run and 1 x Long Run each week.. If I keep that up what distances should I do? I am hoping to do Run Melbourne HM in July..

Thanks in advance

[maryclaire]

I am not familiar with WBT???

I assume your running career is relatively new and you have not done a 1/2 marathon yet.  based on those assumptions:

first of all, REST after Puffing Billy.  You did well and ran a good race.  Even if you are feeling good, you need to allow for recovery from a  race situation.  There is a theory that you only have a finite number of races in you (assuming you push them 100%).  So use this week to just jog around - perhaps 3-4 easy runs of no more than 45 minutes?

Then i would stick to the program you have already been using as it seems to work for you.  keep the tempo/sprints/recovery runs as they are but simply add a small amount to your long run each week - eg. 10 minutes.

Allow for a recovery week every 3rd or 4th week in which you drop all speed work and reduce the long run by about 75%.

About 10 -14 days before the 1/2 marathon start to taper.  This means reducing volume.

Good luck!

[eoin]

If you google "half marathon training plan" you'll find lots of them. Hal Higdon is widely used, but I haven't used it myself.

[00Alchemy00]

MrsH, as you know I have just completed the same program as you and I am maintaining for my second half in August. I have had a look at other 1/2 mara training programs but for some reason now I am very attached to my MB one I will basically just be repeating weeks 8-12 but changing up the strength component and focusing on improving tempo times and maybe upping the sprint. I won't be doing much more during the long runs. If anything I will make the tempo/recovery runs longer to get more kms on my legs. I may even knock off a day to make it a 5 day/week program.

After August I am marathon training so will need to get many more kms on my legs but slow and steady is how I do things so that will be a slower build than the 12WBT was.